by Daniel Ostrowski
Tis the season of meeting with family and friends, pot lucks, office parties and any other excuse for us to eat all the nostalgic treats we all love. With these feasts lurking around the corner, we say the same thing “I’m not going to overdo it this time,” and by New Year’s day we are dragging ourselves through the gym door determined to work off those 2, 5, or even 10lbs we packed on in just 60 day!!!!
Have no fear we’re here to help give you a few tips and tricks to beat this holy holiday bulk. This is not to say you can’t enjoy a treat or two, but know yourself and take precautions.
1. Whatever You Do, Do Not Arrive Hungry!
It’s like going to the grocery store hungry. You are going to walk out the door with more than what you wanted. Planning ahead can help maintain discipline in the face of temptation. Drink water on the way to the party to fill up beforehand to help limit the ravenous impulses.
2. Pace Yourself
Give yourself a second and take it all in (this is a metaphor). It takes around 20 minutes for you brain to register that it is full once you start eating. Chowing down as fast as possible is not the best way to limit those extra pounds. Chewing slower will fill you up with less on your plate. You can also try taking a sip of water after every bite, or right before you pick up your fork again.
3. Keep Meals Balanced with Protein
Let’s be honest everyone’s grandmother makes the best stuffing! Buttery green beans, mashed potatoes, cranberry sauce and bread. The majority of your holiday meals are typically rich in carbs, but low in protein. Try to have more protein on your plate than the other stuff. Eating more protein is beneficial for weight control because it increases your metabolism and levels of appetite-reducing hormones.
A side note, limit your ham intake. The protein in pork takes the body the longest to breakdown.
4. Limit Liquid Calories
Don’t waste your calories on sugary drinks. 8 ounces of Eggnog has around 223 calories, 11g of fat, and 20g of carbs, all from sugar. Then of course there’s spiced apple cider, hot chocolate, peppermint hot chocolate and so on. The sugar adds up fast.
Try limiting alcohol consumption. This is just a good all-around idea, not to mention excessive alcohol consumption can cause muscle atrophy and weakening. If you find yourself at a party and feel out of place without a drink, sip water or club soda, this will give you a drink like everyone else.
5. Be Active with Family and Friends
With the cold weather ahead of us, it can be hard to find the motivation to get out and do something active. Sedentary activities, like watching holiday movies on the couch, are common traditions for many friends and families. Instead, go on a walk with the family, or find different outdoor events around your community. 5k’s and Fun Runs are very popular around this time.
6. Limit Your Dessert Intake
Dessert is everywhere during the holiday season. This leads to excessive sugar consumption, and weight gain. Monitor what you are putting on your dessert plate. Better yet, use a smaller plate. Remember, the first piece of pumpkin pie tastes the exact same as the 5th piece.
7. Watch Your Snacking
The mindset of “It’s just one bite” throughout the day, or even one party can add up to a whole meal. If you are going to snack, stick to 2 or 3 items instead of sampling the whole buffet of holiday goodness.
Another trick is, “just go for it!” Don’t try avoiding that one holiday treat you have had your eyes on. Finding yourself snacking randomly, avoiding your real craving. Sitting on your couch, surrounded by the contents of your fridge, lamenting over how you got there… Just me?
The simple truth is, we need to practice self-control and mindful eating habits. You may say to yourself, “What’s the harm in a little holiday weight gain, especially if it’s just a pound?” The problem is, most Americans never lose the weight gained during the winter holidays.
Let’s put our best foot forward and the fork down. Let’s have this holiday season be the one that doesn’t cause us to make the same New Year’s resolution.